Ralston Creek CrossFit – Ass & Abs


Hip Halo Warm Up (No Measure)

10/10 Side Steps

20 Cowboy Walk

10 Step Backs

7/7 Elbow Plank Heel Lifts

10 Segmented Hip Bridge

7/7 Single Leg Hip Bridge

7/7 Clam Shells

10 Air Squats

Warm-up (No Measure)

3-4 Rounds:

:20 high Knees

15 Side Plank Hip Taps R

:20 Butt Kickers

15 Side Plank Hip Taps L

10 Prisoner Kang Squats Slow


Hip Thrust (Build to 5RM)

15 minutes to build to a 5 RM.


Metcon (No Measure)

4 Rounds:

8/8 KB Suitcase RNT Split Squat

15/15 DB Single Arm RDL To Bent Over Row

15/15 Single Leg Push Off on Box

15/15 Single Arm DB Turkish Sit Up
Single Leg Push Off: One foot on the box, explode through that foot to jump.